Exercise

Inchworm

Also known as: inchworm walk, worm crawl, dynamic inchworm

Inchworm is a compound exercise for the hamstrings. Main target: biceps femoris. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

CategoryStretching

Muscles worked

Primary

Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
Keep going until your body is parallel to the ground in a pushup position.
Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
Continue walking until your feet are by hour hands, keeping your legs straight as you do so.